4 Ways to Fix Tight Hamstrings, by StrengthRunning on YouTube. 7 min 29 s.
- Video length
- 7 min 29 s
- Time to do it
- 20 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Stop static hamstring stretches for a week. If the muscle is already over-lengthened, holding long stretches can keep the tight feeling going.
Cut back hard or fast running for a few days. Keep easy runs short and slow so the hamstrings can recover before you add speed back.
Check your running form. Look for overstriding, where your foot lands far in front of your body, and aim to land closer under your hips.
Add glute and core strength work twice a week. Bridges, planks and single-leg deadlifts take load off the hamstrings and share it with the hips.
Foam roll the back of your thighs for 1 to 2 minutes per leg. Roll slowly from just above the knee to the glute and pause on tender spots.
Use a massage ball on tight spots near the glute and upper hamstring. Press into the spot and hold for 20 to 30 seconds while you breathe.
Ramp your mileage back up slowly, about 10 percent a week. Add speed work only when the tight feeling has settled.
Recheck after two weeks. If tightness or pain gets worse, or you feel sharp pain, stop and see a physio or doctor.
Tips and common mistakes
Feeling tight does not always mean the muscle is short, so test strength and form before you stretch more.
Roll the glutes and upper hamstring, not just the middle of the thigh, since tightness often starts higher up.
Keep easy runs truly easy so the hamstrings are not working hard on every run.
Questions
Should I stretch my hamstrings if they feel tight?
Often no. If the muscle is over-lengthened, static stretching can make the tight feeling worse. Try strength work and massage first.
How long until tight hamstrings feel better?
Many runners notice a change within one to two weeks of easier running, strength work and rolling. If it gets worse, get it checked.
Can I keep running with tight hamstrings?
Yes, if it is just tightness and not sharp pain. Keep runs easy and short, and stop if the pain changes or gets worse.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
